Scallops & Succotash

Scallops & Succotash

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From: Diabetic Living Magazine

This classic American succotash dish has added interest when its topped with scallops. It's a delicious meal for any night of the week!

Ingredients 4 servings

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Original recipe yields 4 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 2 medium red sweet peppers
  • 8 fresh or frozen sea scallops (about 1 lb.)
  • 3 tablespoons lemon juice
  • 3 tablespoons olive oil
  • 2 cloves garlic, minced
  • ¾ teaspoon kosher salt
  • ½ teaspoon black pepper
  • Nonstick cooking spray
  • 1 cup frozen cut green beans, thawed
  • 1 cup frozen baby lima beans, thawed
  • ½ cup frozen edamame, thawed
  • ½ cup frozen peas, thawed
  • ½ cup frozen whole kernel corn, thawed
  • 2 tablespoons snipped fresh basil
  • Lemon wedges

Preparation

  • Prep

  • Ready In

  1. Preheat broiler. Cut sweet peppers in half lengthwise; remove stems, seeds and membranes. Place peppers, cut sides down, on a foil-lined baking sheet. Broil 6 inches from heat 10 to 12 minutes or until well charred. Bring foil up around peppers and fold edges together to enclose. Let stand 15 to 20 minutes or until cool enough to handle. Peel off and discard skins.
  2. Meanwhile, thaw scallops, if frozen. For vinaigrette, in a screw-top jar combine lemon juice, 2 Tbsp. of the oil, the garlic, ¼ tsp. of the salt and ¼ tsp. of the black pepper. Cover and shake well. For sauce, in a blender combine sweet peppers and 3 Tbsp. of the vinaigrette. Cover and blend until smooth.
  3. For succotash, coat a 10-inch skillet with cooking spray; heat over medium-high. Add the next five ingredients (through corn). Cook 5 minutes, stirring occasionally. Stir in the remaining vinaigrette; heat through. Transfer to a bowl; cover to keep warm.
  4. Rinse scallops; pat dry. Sprinkle with the remaining ½ tsp. salt and ¼ tsp. black pepper. In skillet heat the remaining 1 Tbsp. oil over medium-high. Add scallops; cook 4 minutes or until opaque and browned, turning once. Serve scallops on sauce with succotash, basil and lemon wedges.

Nutrition information

  • Serving size: 2 scallops, ⅔ cup succotash and ¼ cup sauce
  • Per serving: 340 calories; 13 g fat(2 g sat); 7 g fiber; 29 g carbohydrates; 27 g protein; 137 mcg folate; 37 mg cholesterol; 6 g sugars; 2,667 IU vitamin A; 101 mg vitamin C; 83 mg calcium; 3 mg iron; 439 mg sodium; 919 mg potassium
  • Nutrition Bonus: Vitamin C (168% daily value), Vitamin A (53% dv), Folate (34% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2 vegetable, 1 starch, 3 lean protein, 1½ fat

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